Dragon fruit, also known as “pitaya” grows on the Hylocereus belonging to the vine cactus. Natively it is cultivated and grown in Mexico and central and south America and is considered an exotic tropical fruit worldwide.

It is a popular fruit due to its unique appearance and has three types. The two most common types come in bright red color skin with green dragon-like scales on them.

The most widely used dragon fruit has white pulp inside with black seeds. The other type of pitaya has red pulp with black seeds.

A less common variety of dragon fruits comes in yellow color skin with white pulp with black seeds. It is popular in the scientific community due to its unique pharmacological properties and biologically active compounds [1, 2].

Nutritional Facts:

Dragon fruit is reported to be a nutritious food and is beneficial for human health. It contains a good amount of beneficial compounds, including calcium, sodium, fiber, and proteins, and contains no fat or cholesterol. According to the data present on United States Department of Agriculture [3], 100 grams of dragon fruit contains:

• 264 Kcal of Energy
• 3.57 g of Protein
• 82.14 grams of carbohydrate
• 1.8 grams of dietary fiber
• 107 mg of calcium
• 39 mg of sodium
• 6.4 mg of Vitamin C
• 0 gram of fat
• 0 gram of Iron
• 0 mg of cholesterol

Studies have also reported the nutritional value of dragon fruit and it is a good source of many essential vitamins and nutrients including Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B12, carotene, flavonoid, and phytoalbumin [4].

How to eat a Dragon Fruit?

There are many ways you can eat this fruit. A peeled and cut dragon fruit can be taken in a fruit salad or can be added to a juice or water. It can also be used as a topping on Greek yogurt. It can be stored and frozen in a refrigerator and can be blended into a smoothie later.

Some people add lemon juice over it and eat it while some add dragon fruit into other salads and dishes to enhance their flavor and color.

Most people do not eat its peel due to its bitter taste, however, some people eat the skin of dragon fruit either alone or in a salad.  

Health benefits

There are numerous health benefits of this fruit, some of them are listed below:

A Good Source of Dietary Fiber

A 100 grams of dragon fruit contain 7 grams of fiber which means it is a good source to meet an individual’s daily fiber need.

Studies have reported numerous health benefits of fiber and it is good for the heart and gastrointestinal health. It can prevent many chronic and life-threatening health conditions including cardiovascular disease, diabetes type 2, stroke, and obesity. The fiber in dragon fruit helps to maintain the good bacteria in the gut and helps in smooth bowel movements by preventing constipation [5].

An antioxidant-rich fruit

Dragon fruit is considered to be rich in antioxidants including betalains, flavonoids, carotenoids, hydroxycinnamates, and vitamin C. Several studies have demonstrated the antioxidant properties of dragon fruit to be associated with:

• Combating oxidative stress and also protecting the bad cholesterol to become oxidized.
• Better brain health and a lower risk of cardiovascular diseases.
• Different animal and test tube studies have shown the ability of antioxidant agents of dragon fruit to possess anticancer activities and suppressing cancer cells in the body.

Vitamin C present in dragon fruit is enough for a person’s recommended daily intake (RDI) and provides numerous benefits due to its great antioxidant properties [6, 7].    

Dragon Fruit Improves Gut Health

Prebiotics are important for the growth and maintenance of beneficial bacteria in the gut. Dragon fruit promotes the growth of lactobacilli and bifidobacteria, both of them are healthy bacteria with immense benefits for the digestive health of the body.

Dragon fruit contains a good amount of carbohydrates (oligosaccharides) which is believed to stimulate the growth of both of these good bacterial families in the digestive tract. In this way, consumption of dragon fruit enhances digestion and improves metabolic health [8].

The dietary fiber present in dragon fruit is reported to improve gut health by relieving many gastrointestinal issues including irritable bowel syndrome, constipation, etc. [9].

  Dragon Fruit has Anti-diabetic effect

Studies have been conducted to assess the role of dragon fruit in prediabetes and type 2 diabetes and it has been found to possess an anti-diabetic effect. Dragon fruit can control diabetes because it stimulates the growth of pancreatic cells which produces insulin in the body and the blood glucose benefits of dragon fruit increase with an increase in its consumption [10].

Another study investigated the insulin-resistance effects of red pitaya rats and concluded that the fiber content and antioxidants present in it significantly reduced insulin resistance and hypertriglyceridemia which shows its anti-diabetic effect in rats [11].

Studies have shown the enhanced glycemic control of dragon fruit, however, more research is needed to study its effect on type 2 diabetes.

Good for Immune health

Dragon fruit contains Vitamin C, carotenoids, betacyanins, and polyphenolic compounds which possess strong antioxidant and anti-inflammatory properties. It has been observed in many studies that Vitamin C enhances immune functions and can help to prevent many infections by assisting in killing harmful pathogens and stimulating the growth of defense cells [12].

The color pigments of this fruit, also called betalains give the red, purple, and yellow color to the fruit. A study investigated the health-promoting effects of betalains in red pitaya and concluded that they possess strong antioxidant and anti-inflammatory activities and can hunt the harmful free radicals in the body [13].

Dragon Fruit May Improve Heart Health

Studies have shown that these fruits contain a good amount of two essential fatty acids: linoleic and linolenic acids. These fatty acids reduce the level of low-density lipoprotein (LDL) in the body. This is also known as “bad” cholesterol because its accumulation in the arteries can lead to many serious heart disorders and increases the risk of cardiac failure [14].

The dietary fiber present in it has shown an inverse relationship with the risk of cardiovascular diseases and many studies have investigated its positive effects on heart health [15].

May prevent Cancer

Dragon fruit constitutes many potential bioactive elements including Vitamin C, beta-carotene, and lycopene which can fight cancer. Lycopene is a red carotenoid that has anti-inflammatory, antioxidant, and chemo-preventive activities against cancer [16].

 Studies have reported beneficial effects of red and white dragon fruit pulp, which due to their richness in polyphenols and a methanol compound possess strong antioxidant and antiproliferative ability in the treatment of cervix cancer. It has also been reported that the betacyanins content of dragon fruit prevents the growth and spread of breast cancer [17, 18].

Good for Skin health

Dragon fruit is thought to be beneficial for skin health due to its antioxidant compounds. Vitamin C is present in it prevents skin aging, lightens skin tone, and enhances skin complexion. It is also used to treat hyperpigmentation [19].

 Another important factor in dragon fruit is the presence of antioxidants in its peel which acts as an anti-aging agent. Free radicals cause oxidative stress and act as a skin aging factor and some other internal factors such as enzyme collagenase and elastase also cause skin aging. The antioxidants present in dragon fruit pulp and its peel neutralize the free radicals and inhibit the enzymes that stimulate skin aging [20].

 It has also been reported that dragon peel exhibits antimicrobial properties, for this reason, it has been used in various skin care remedies to treat acne problems [21].

Conclusion:

Dragon fruit is a well-known exotic fruit not just because of its unique color and texture but also due to its extraordinary nutritional value.

Natively it was grown in Mexico and America but now it is cultivated in many other parts of the world too. It is rich in essential vitamins and nutrients and it also contains bioactive compounds with strong antioxidant, anti-inflammatory, and antimicrobial properties.

Fruits and vegetables are considered to be the best and effective sources of fiber and antioxidants rather than taken in supplement or pill form.

It has several medicinal properties and it prevents many chronic diseases including diabetes, stroke, cardiovascular diseases, and some types of cancer.

Many studies have been performed to explore the health benefits of dragon fruit and all of its beneficial properties are possessed by its nutrient constituents.

For example, the rich dietary fiber present in it does not only prevents many diseases but is also good for digestive health. Its Vitamin C content exhibits wonderful antioxidant activities and is also good for skin problems.

While it is a multi-value fruit to eat, its peel is also of no less importance, researchers have found antioxidant properties in the peel of dragon fruit and have been utilizing it for the benefit of mankind.